Wednesday, April 30, 2014

The
watermelon is a member of the Cucurbitaceae family and is related botanically
to cucumber and squash, which are incidentally fruits, not vegetables. It's thought to be a native to Africa, where
this water-yielding fruit was commonly used by natives as a valuable means of
carrying water. Today there are more
than 200 varieties grown around the world with 50 varieties making their home
in the U.S.

Watermelons,
like the tomato, is rich in carotenoid Lycepene, offering about 7.4 mg per one
cup of fruit. What might surprise you is
that the watermelon actually has about 60% more lycopene than raw tomatoes
(cooked tomatoes are more lycopene-rich).

Not
only is watermelon rich in this cancer-fighting carotenoid, it's also a good
source of vitamin C, potassium, fiber and even supplies a small amount of
calcium.

Thursday, April 24, 2014

Eating
fresh apples is always good for you, but to get the full nutritional benefits
associated with eating apples you should eat at least one fresh apple every
day. The average U.S. consumer eats
about 19 pounds of fresh apples a year - about 1 apple per week. Ongoing consumer attitude tracking in nine
major markets across the US has shown that Washington apples remain number one
as far as consumers are concerned.
According to one report, 56% of those surveyed named Washington as the
brand they look for when buying apples.

Heart Disease
& Stroke Prevention - U.S. Apple Association stated that heart disease,
including stroke, is the nation's number one killer. Studies have shown that apples and apple
products (like sauce and juice) can help lower your risk of developing heart
disease and may also help decrease your waist size and possible even your blood
pressure.

Colon
Cancer Prevention - New research suggests that both apple pectin and apple
juice extracts may enhance the body's ability to protect from colon
cancer. German researchers found that
components of apples and apple juice react in the colon and help to slow the
growth of precancerous and tumor cells.

Also,
over the past several years, apple consumption has been linked with reduced
cancer risk in many studies. A 2001 Mayo
Clinic study indicated that guercetin, a flavonide abundant in apples, helps
prevent the growth of prostate cancer cells.
A Cornell University study indicated phytochemicals in the skin of an
apple inhibited the reproduction of colon cancer cells by 43%. The National Cancer Institute has reported
that foods containing flavonoids like those found in apples may reduce the risk
of lung cancer by as much as 50%.

Healthy
Lungs - Two recent British studies indicated that eating apples can improve
lung health. A study of Welsh men
indicated that people who ate at least five apples per week experienced better
lung function. Research at the
University of Nottingham reported that those who ate five apples a week also
lowered risk of respiratory disease. In
the Netherlands at the University of Groningen, apples were singled out as a
fruit that could cut smokers' risk of COPD in half. Scientists believe antioxidants found in
apples may ward off disease by countering oxygen's damaging effects on the
body.

Weight Loss - Apples are a
delicious source of dietary fiber and dietary fiber helps aid digestion and
promotes weight loss. A medium apple
contains about five grams of fiber, more than most cereals. Also, apples contain almost zero fat and
cholesterol, so they are a delicious snack and dessert food that's good for
you.

Apples
are heart Healthy - Researchers at the University of California-Davis recently
reported that apples and apple juice may help protect arteries form harmful
plaque build-up. In the first study
conducted in humans, adults who added 2 apples, or 12 ounces of 100% apple
juice, to their daily diet demonstrated a significant slowing of the
cholesterol oxidation process that leads to plaque build-up - thereby giving
the body more time to rid itself of cholesterol before it can cause harm.

Improved
Brain Health - According to the U.S. Apple Association a growing body of
evidence suggests that eating apples and apple products can be beneficial when
it comes to improving brain health and diminishing the symptoms of Alzheimer's
disease.

This
information is based on one medium 2 1/2" apple, fresh, raw, with skin.
The nutritional value will vary slightly depending on the variety and size.

Nutritional
Facts About Virginia Apples -

The
homespun wisdom about apples is proving itself true in the lab. Not only are
apples low in calories and high in fiber, but nutritionists and scientists are
finding that apples can prevent health problems or at least reduce health risks
our bodies face everyday. It's their preventative and curative properties that
are capturing the spotlight in numerous studies around the world. Some of
the studies have found:

Vitamins
- The main punch a peach packs is vitamins.
Specifically, a peach boasts 10 different kinds: A, C, E, K and six of
the B complex vitamins, Vitamin A and beta carotene helps to achieve optimal
vision, while Vitamin C is an antioxidant that is helpful to your immune
system. Although peaches provide lower
levels of vitamins E and K, they reside in significant quantities within the
peach. Vitamin E is another antioxidant,
while vitamin K is essential to your blood clotting capabilities. Peaches are also a source of thiamin,
riboflavin, vitamin B-6, niacin, folate, and pantothenic acid, all valuable
nutrients when it comes to your cells and nerves.

Fiber
- Another important benefit associated with peaches is dietary fiber. According to U.s. Department of Agriculture's
recommendations, an adult woman should try to consume 25 grams and an adult man
38 grams of fiber each day; a peach offers three grams. Essential to easy digestion, fiber prevents
constipation and bloating while contributing to colon health. Fiber may also pay a role in regulating
cholesterol levels and so helps to reduce the risk of heart disease.

Potassium -
Unfortunately, we consume many toxins every day with each bite of our daily
meals, harming our kidneys. Peaches
contain high amounts of potassium, which can reduce kidney-related diseases
while lessening the risk of ulcers.
Peaches also provide some magnesium, phosphorus, zinc, copper, manganese,
iron and calcium. These additional
minerals protect and support your red blood cells, nervous system, and bones

Monday, April 21, 2014

I love potato salad - my own, not the restaurant or store bought type. When I make my potato salad I cut the potatoes up into pieces that are from 1/4" x 3/4" to 1" x 3/4" in size. When I cook my potatoes I always check the largest pieces for doneness. Why do I do this? I like a combination of potato salad and mashed potatoes and the smaller pieces will cream up giving me the perfect consistency. I also mix all of my ingredients while the potatoes are still warm to assure that creamy texture with my potato chunks.

Now and then I like to experiment with my potato salad by adding other ingredients. I've added chicken, which is delicious. I plan to try tuna, which I think will also be delicious. I've added olives now and then (black and green). I've added radish and carrot chunks for added texture. Today I added shredded carrots and then decided to cut off the very tops of some of my fresh broccoli. This did 3 things to my potato salad. #1 it added another texture. #2 it added flavor. #3 it added color. And it too is delicious! Try it some time and see what you think. I believe you'll enjoy it too.

Sunday, April 20, 2014

This is one of my favorite from the fruit group.I love all of them, especially if they are seedless.They make great salads, mixed with or without other fruits. Stir them into your favorite chicken salad and you have a wonderful surprise for your mouth. But not only are they tasty but they are good for us!Here is what I found in my research.

When
you include plenty of fruit in your daily diet, you reap many health
benefits. The vitamins, minerals and
fiber in fruit helps reduce your risk of chronic diseases such as cancer,
stroke and heart disease. You should aim
to include as many colors of fresh fruit as possible each day, the Centers for
Disease Control and Prevention recommends.
Green grapes are a healthy choice that will help you meet the daily
recommended intake of 2 - 3 cups of fruit as well as help you eat a rainbow of
colors.

Vitamins - Green grapes
contain vitamins C & K. Vitamin C
plays an important role in preventing infection and also promotes the health of
your bones, teeth, gums and blood vessels.
It also acts as an antioxidant to protect your body form the damage
caused by free radicals, compounds that might increase your risk of cancer and
other chronic diseases. One cup of green
grapes contains 4.8 milligrams of the 75 to 90 milligrams of vitamin C you should
consume each day. Vitamin K supports
healthy bones and enables your blood to clot.
You need 120 micrograms of this vitamin each day. One cup of green seedless grapes contains 22
micrograms toward your daily requirement.

Minerals - A serving of
green seedless grapes is a healthy source of potassium and iron. Potassium aids in organ, tissue, muscle, cell
and heart functions, and you need 4,700 milligrams each day to support these
bodily systems. One cup of green grapes
supplies 288 milligrams toward that goal.
Iron is important for the proper formation of red blood cells and also
aids in the movement of oxygen in your body.
The daily requirement of iron is 8 milligrams for men and 18 milligrams
for women. One cup of green seedless
grapes contains 0.54 milligrams of this essential mineral.

Tips - Eat a handful
of green seedless grapes as a healthy and simple way to add this fruit to your
diet. Halve green seedless grapes and
add them to a fruit salad or a tossed green salad. Freeze whole green grapes for a refreshing
treat on a hot day. Puree green grapes
into a fruit smoothie or scatter them over a bowl of hot or cold cereal. Top grilled pork chops or chicken breasts
with a fruit salsa made form chopped green grapes, diced red onion and a squirt
of lime juice.

One
of my favorite in the fruit group. I
love all of them, especially if they are seedless. They make great salads on their own as well
as combined with chicken. And they are
good for us! Here is what I found.

With
the exception of Antarctica, grapes are cultivated on all of the earth's
continents, and researchers from many different countries have been especially
interested in this food mainly due to their amazing nutrient composition. Every year the list of health-supportive
grape nutrients grows longer. Grapes
have been shown to contain the hormone and antioxidant melatonin as well as
unique oligopeptides (small protein-line molecules) that have anti-bacterial
and other properties. Areas of benefit
in grape research include the cardiovascular system, respiratory system, immune
system, inflammatory system, blood sugar regulating system and nervous
system. Another area of special benefit
is cancer prevention, with risk of breast, prostate, and colon cancer emerging
as the most likely areas of grape anti-cancer benefits.

Anti-Inflammatory
Benefits
- Grapes also provide us with strong anti-inflammatory benefits. They have been determined to lower our risk
of excessive and unwanted inflammation in a variety of ways. Many pro-inflammatory messaging molecules can
have their activity level reduced by grape intake.

Cardiovascular
Benefits
- These cardio benefits have been demonstrated in research studies on grapes
and grape components - they help regulate blood pressure, including blood
pressure reduction if high. - help regulate total cholesterol, including total
cholesterol reduction if high. - they reduce LDL cholesterol levels. - reduce
LDL oxidation. - reduce levels of reactive oxygen molecules in the blood. -
reduce likelihood of cell adhesion to the blood vessel walls. - provide less
clumping together of platelet cells, when inappropriate. - enhance release of
nitric oxide form endothelial cells lining the blood vessel walls in situations
where vasodilation is needed. - help regulate inflammatory in the blood. -
increases the levels of glutathione in the blood.

Blood Sugar
Benefits
- In terms of blood sugar regulation, not all fruits are created equal. Watermelon for example has a relatively high
glycemic index value in the range of 70-75 and is not considered to be a food
that can be freely eaten by persons having difficulty with blood sugar
balance. Grapes, on the other hand, have
long been classified as a low glycemic index food with GI values ranging
between 43-53. In the case of grapes,
recent studies have shown that the low GI value of grapes is a good indicator
of this fruit's blood sugar benefits.
Studies have now connected grape intake to better blood sugar balance,
better insulin regulation, and increased insulin sensitivity. It is suspected that the strong phytonutrient
content of grapes plays a key role in providing these sugar-related benefits.

Saturday, April 19, 2014

I saw a pin on Pinterest that referred to fruit and how it could benefit us. That gave me an idea to do a little more research of my own to see just how beneficial fruit can actually be. I'll be listing different fruits with each post in this series and giving you the link so you'll know exactly where my info came from. Hope you enjoy learning as much as I have.

These
little fruits have been appreciated for their delicious pies, but new research
suggests that cherries may have the power to combat a stunning array of
diseases. The compound thag gives them
their color may also be responsible for neutralizing free radicals and
preventing the inflammation that contributes to so many serious health
conditions. Plus, they are packed with
fiber.

Even
though they are referred to as berries, cherries are actually a member of the
stone fruit family and are related to apricots, peaches, plums and
almonds. They are classified as either
sweet or tart and each variety has its own uses and benefits. Sweet cherries are sold fresh in the produce
section and are a favori8te for snacking on raw. Tart cherries are usually dried, frozen, made
into juice or canned for pies and cooking.
Both types get their deep red color form potent antioxidants called
anthocyanins which have been shown to hold anti-inflammatory properties that
protect the body from an array of serious health conditions including heart
disease, diabetes and arthritis.

Cherries
help ease arthritis pain - for those who suffer from arthritis and gout, you
will be relieved to find out that adding cherries to your diet can greatly
decrease the intense pain associated with those ailments. Excess uric acid in the blood is the culprit
behind the excruciating pain and causes swelling, tenderness and
inflammation. A study done by the USDA
found that uric acid can be reduced by as much as 15% by eating 2 cups of Bing
cherries. Cherries can also help reduce
painful inflammation by decreasing the amount of C-reactive protein produced.

Cherries
help fight cancer - The deep red pigment comes from flavonoids which is a
powerful antioxidant that helps fight free radicals in the body. Cyhanidin is a flavonide from the anthocyanin group found in cherries that helps keep cancerous cells from
growing out of control. For cherries
with the most anthocyanins go for the sweet cherries with the deepest pigment -
crimson-purple rather than bright red.

Cherries
help you sleep - If sipping a cup of
chamomile isn't enough to induce restful sleep try having tart cherry juice
before bed. Tart cherries contain
melatonin, a hormone that helps make you feel sleepy. Two tablespoons of tart cherry juice has been
shown to be just as effective as a melatonin supplement.

Cherries
and blood pressure - Cherries are an excellent source of potassium, which helps
to lower blood pressure by getting rid of the excess sodium in our body. Eating cherries helps keep potassium and
sodium in balance and can prevent hypertension from occurring. One cup of cherries has the same amount of
potassium as a banana making it a great substitute.

Cherries
help keep you trim - Eating cherries can help you lose weight and stay
trim. A cup of cherries is less than 100
calories and packs in 3 grams of fiber, which will keep you feeling full
longer. Also, they contain many
B-vitamins such as thiamin, riboflavin and vitamin B6. These vitamins are crucial for metabolism and
convert nutrients into energy.

Friday, April 18, 2014

There
are usually 2 reasons you use a marinade.
One is to add flavor and the other is to tenderize. When marinating, it's important to know your
beef cut and to plan ahead. While the
two different types of marinades may contain similar ingredients, the key is
the length of marinating time.

If
you're just looking to add flavor to a tender steak like T-Bone or Ribeye, you
only need to marinate for 15 minutes to 2 hours. Whereas cuts like Top Round or Skirt steaks
really benefit from a tenderizing marinade.
The key to tenderizing these cuts of beef is time and ingredients. You'll want to marinate your steak for 6 - 24
hours. A tenderizing marinade must
contain an acidic ingredient such as lemon juice, vinegar, wine or natural
tenderizing enzymes that can be found in papaya, ginger, kiwi, pineapple and
figs. Now for the marinades.

When
making, allow 1/3 to 1/2 cup of marinade for every pound of beef.

If
you want to use some of your marinade as a baste or sauce, reserve a portion of
it before adding it to your beef.
Marinade that has come into contact with uncooked meat must be brought
to a full rolling boil for at least one minute if you plan to use it as a
baste.

Again,
these recipes are for beef but there are several that I think would be great on
chicken or pork.

Balsamic-Mustard
Marinade

2/3
cup prepared balsamic vinaigrette

2
Tbsp. Dijon style mustard

Argentinean
Steak Marinade

1/2
cup finely chopped onion

1/3
cup spicy steak sauce

4
cloves garlic, minced

4
tsp. dried oregano leaves

Line-Jalapeno
Marinade

1/2
cup red currant jelly, warmed

1/2
cup fresh lime juice

1/2
cup chopped, seeded jalapeno peppers

2
Tbsp. chopped fresh cilantro

1
tsp. salt

1
clove garlic, minced

1/4
tsp. ground allspice

Ginger-Soy Marinade

1/3
cup soy sauce

2
Tbsp. fresh lemon juice

2
Tbsp. honey

1
Tbsp. minced garlic

2
tsp. minced fresh ginger

1
tsp. freshly grated lemon peel

Red Wine-Herb
Marinade

1/4
cup red wine vinegar

1/4
cup water

2
Tbsp. olive oil

2
cloves garlic, minced

1
Tbsp. chopped fresh thyme or 1 tsp. dried thyme leaves, crushed

1/2
tsp. crushed red pepper

Simple Southwest
Marinade

1/2
cup Italian dressing

1/4
cup fresh lime juice

1
Tbsp. honey

1/2 tsp. ground cumin

Chili-Cilantro
Marinade

2/3
cup prepared Italian dressing

2
Tbsp. coarsely chopped fresh cilantro

1
Tbsp. chili powder

Orange-Cumin
Marinade

1/2
cup lime juice

1/2
cup orange juice

1
tsp. ground cumin

1
tsp. minced garlic

1/2
tsp. salt

1/2
tsp. chili powder

Place
all of the ingredients for your choice of marinade in a food-safe plastic bag
along with your steaks and refrigerate.

Thursday, April 17, 2014

It's that time of the year again... Grilling Season! I love to grill and love to try different rubs and marinades so I'm doing a two part post giving you suggestions for both. I'll also give you a couple tips that hopefully you'll find helpful.

Rubs are seasoning blends applied to the surface of roasts, steaks and burgers. They add flavor but don't tenderize.

Dry rubs consist of herbs, spices and other dry seasonings.

Paste-type rubs, which are perfect for roasts, contain small amounts of wet ingredients, such as oil, crushed garlic or mustard.

They can be applied just before cooking or up to two hours in advance, just remember to refrigerate until cooking time. The rubs below are specifically for beef but I'm game to try them on chicken and pork. Each should make enough rub for 2 - 4 steaks, depending on how heavy you want to flavor your steak.

Monday, April 14, 2014

I
like to keep a list of pantry and kitchen food items that I use frequently or at
least want to have on hand just in case a recipe calls for it. The way I keep my inventory up is by printing
out my list, taking an inventory of what I have and pin it near the section
that these items are stored. I also keep
a pen near the list so when I use the item I can mark its count down on my list.

Example: If I have 3 jars of Mayo and take out one I
mark it down to 2 on my inventory list.
When I get ready to go shopping I look over my lists to see what I have
in stock. This also helps with sales and
using coupons. If I'm down to 2 jars of
mayo and my brand isn't on sale I can wait and watch for it to go on sale and
hopefully have a coupon that can be used along with the sale.

I
do try to stock up on my products when I find them on sale and mark my
inventory list when I make additions.

Example: When my favorite mayo goes on sale for buy one, get one, I'll buy at least 2 and 4 if allowed by the store. These I'll add to my inventory list.

The
lists I'm giving you include some of those items that you may not normally keep
on hand. I cook a lot so I try to keep
them just in case. This is just an
example list of what I have on my list. You can easily make adjustments and make my list fit your own needs.

I think
you'll find that by keeping up with your inventory you'll find shopping a lot
easier. And due to you knowing exactly
what you need, you will find it a lot cheaper because you're not looking at
items that you don't normally buy but only at those you do.

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Martha A. Cheves

I'm from Georgia, moved to North Carolina by way of Florida. I've been in Charlotte for 14 years and love it. The recipes in my book Stir, Laugh, Repeat are all tested by "Food Testers" of which I now have 24. They try a dish and rate it from 1-10 with only those scoring at least an 8 making the book. My website is a holding place for my 2nd book Stir, Laugh, Repeat... Again. Please visit my site to find new recipes and tips. All recipes are easy, using common ingredients and according to my testers, great!
When I wrote my introduction about a year ago and a lot has happened since then. I now have 5 blog sites that keep me pretty busy. Two of my sites are dedicated to nothing but recipes. Martha's Recipe Cabinet holds recipes that will be included in one of my upcoming cookbooks. Martha's Kitchen Korner consists of recipes that are good but still need just a bit of work. On A Book and A Dish you will find my book reviews and the author's favorite recipe. Stir, Laugh, Repeat holds reviews written about my cookbook Stir, Laugh, Repeat and the site you are now on is the "mother" site for all of these. Here you will find cooking tips, simple recipes and updates for additions to the "offspring sites." So, enjoy!